Which Grains Are High in Gluten?

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According to Des Moines University physician Dr. Melita Marcial-Schuster, out of every 300 to 500 individuals, one has a gluten intolerance. Whether it’s a mild sensitivity, a full-blown allergy or something in between, eliminating gluten from the diet is an effective treatment, as it prevents intestinal damage and other harmful side effects.

Background

Gluten is a protein found in wheat, barley and rye. Technically oats do not contain gluten, but they are often cross-contaminated with gluten-containing grains during food processing. Triticale, a grain consisting of both wheat and rye, contains gluten, too. Wheat products can be labeled with other names, such as bulgur, durum flour, spelt, semolina, kamut, graham flour or farina, according to MayoClinic.com.

Gluten Sources

Food products that have gluten-containing grains as primary ingredients include cereals, breads, crackers, baked goods and pastas. Sauces, prepared mixes, dips, soups, beer, processed lunch meats, snack foods, candies and imitation meats, such as crab, also contain gluten, but in smaller amounts. Some medications and vitamins contain gluten, too, warns MayoClinic.com. Avoid all of these if you have a gluten sensitivity or allergy. Become knowledgeable about products that contain gluten and learn to read food ingredient labels.

Gluten-Free Grains

In processed foods, cornstarch, white rice flour, tapioca and potato starch are common gluten-free substitutes for wheat flour. Most are not nutritionally equivalent, though, as they do not contain comparable amounts of the B vitamins riboflavin, thiamin, niacin and folate. If you must go gluten-free, include a variety of alternative grains in your diet to compensate. Possible choices include amaranth, buckwheat, corn, millet, rice, quinoa, sorghum, teff and wild rice.

Gluten Intolerance Symptoms

Symptoms of gluten intolerance, be it sensitivity or allergy, may include diarrhea, stomach bloating, vomiting, constipation, headache, irritability, skin rashes, anemia, hand and foot numbness, anxiety, depression and canker sores, according to Des Moines University. The range of symptoms are broad, as gluten intolerance damages the absorptive surface of the intestines, which also decreases vitamin and mineral absorption, notes MayoClinic.com. Consult your health care provider for a definitive diagnosis, which can be done through a blood test or intestinal biopsy. If you suspect a problem, try eliminating all gluten from your diet for a month to see if the suspected gluten-related symptoms improve. Intestinal healing following a gluten-free diet takes three to six months in children; in adults expect two to three years, according to Rush University.

About the Author

Sue Roberts began writing in 1989. Her work has appeared in such publications as “Today’s Dietitian” and "Journal of Food Science." Roberts holds a Bachelor of Science in nutrition from Pennsylvania State University, a Master of Public Health in nutrition from the University of Minnesota and a Master of Science in food science from Michigan State University. She is a registered dietitian and certified nutritionist.